Performing these three stretch exercises, as suggested by a physiotherapist, can provide relief for stiff hips post-lower-body workout
Physical therapist Stephanie Clark recommends a series of simple stretching exercises to help alleviate post-workout stiffness in the hips, glutes, and thighs. These exercises, aimed at improving flexibility, reducing muscle tightness, and promoting circulation, are a valuable addition to any workout routine.
One such exercise is the Hip Flexor Stretch, which involves kneeling on one knee with the other foot in front, and gently pushing hips forward to stretch the front of the hip. Another beneficial stretch is the Glute Stretch, which can be performed either seated or supine (lying down). This stretch is achieved by crossing one ankle over the opposite knee (in a figure 4 position) and pulling the leg toward the chest to stretch the glutes.
For the thigh muscles, Stephanie Clark suggests Quad and Hamstring stretches. The Quadriceps Stretch is performed by standing on one leg, pulling the other foot toward the glutes, while the Hamstring Stretch can be done by sitting or lying with one leg extended and reaching forward to touch the toes or using a strap to pull the leg gently.
In addition to these common stretches, Stephanie Clark's approach includes personalized instruction to ensure exercises are done correctly and comfortably, maximizing benefit and minimizing risk.
For a more advanced stretch, the Lizard pose is highly effective. In this pose, one steps forward and bends both knees to lower into a lunge, then slides the rear leg backward. The Lizard pose stretches the hip flexors and inner thighs, providing relief for post-workout aches. This pose should be held for 30-60 seconds on each side, performed 2-3 times in total.
Another beneficial stretch is the Lying Butterfly, which opens up the hips and stretches the groin muscles. This stretch is performed by sitting with the soles of the feet together and lying down on the back. The article also discusses the Pigeon pose, which deeply stretches the hip rotators, especially the piriformis. In the Pigeon pose, the hips are lowered towards the floor, the right knee is brought forward and the right foot is moved towards the left hand, while the left leg is extended behind.
Stephanie Clark, a physical therapist who studied kinesiology at Simon Fraser University and completed her masters degree in Science of Physiotherapy at Queen's University, competed in elite-level competitive gymnastics. Her expertise and personalized approach make her a trusted resource for those seeking post-workout relief.
In conclusion, incorporating these stretches into your post-workout routine can help reduce stiffness, aid recovery, and alleviate post-workout aches. These stretches, when performed gently and held for about 20-30 seconds each, can be done daily or as recommended by a therapist like Stephanie Clark.
- Stephanie Clark's personalized approach to post-workout stretching includes the Lizard pose, which is effective in stretching the hip flexors and inner thighs, providing relief for post-workout aches.
- The Lying Butterfly stretch, which opens up the hips and stretches the groin muscles, is another beneficial addition to any post-workout flexibility routine.
- In addition to scientific studies in health-and-wellness and fitness-and-exercise, Stephanie Clark's extensive background in kinesiology equips her with the expertise to provide a holistic and personalized approach to post-workout stretching.
